Get Past the Excuses and Reap the Benefits of Exercise

Exercise is one of the best things you can do for your mental and physical health. It has many benefits and can help everyone, regardless of age, gender or current fitness level. Not getting enough exercise can increase your risk of diabetes, heart disease, obesity and several cancers.

Yet, according to a 2020 survey conducted by the Centers for Disease Control and Prevention (CDC), three out of four adults in the U.S. don’t get enough exercise. Much of our lack of physical activity comes from excuses. Luckily, pushing past your excuses and reaching your fitness goals is easier than it seems.

Exercise Is Good Medicine

The CDC recommends at least 150 minutes of moderate exercise, like brisk walking, every week for adults. Many people divide this into 30 minutes, five days a week. It is also recommended to fit in muscle-strengthening activities, like weightlifting, at least two days a week. The benefits of exercising start with your brain and affect the rest of your body.

1. Balance and coordination. Exercise can improve balance and coordination, which can keep your body limber and reduce the risk of injuries and falls.
2. Blood pressure. Regular exercise makes the heart stronger. By pumping more blood through the body with less effort, exercise helps reduce blood pressure.
3. Bone strength. Exercise helps improve bone health by building bone density, which is the amount of minerals in your bones. Without exercise, you may develop osteoporosis, a condition where your bones become weak and are more likely to break.
4. Brain health. Regular exercise helps reduce the risk of developing Alzheimer’s disease, the most common form of dementia, and reduces the risk of depression as well. Alzheimer’s is a degenerative disease caused by brain changes after cell damage. Dementia is a general term for declining mental ability that affects your daily life.
5. Cancer prevention. Physical activity can help prevent and reduce the risk of bladder, breast, colon, kidney, lung and stomach cancers.
6. Heart health. Exercise is great for lowering your risk of heart disease and reducing your resting heart rate, leading to long-term good heart health.
7. Healthy weight. Regular physical activity helps you prevent excess weight gain and burn calories, the units that measure the energy content of foods and drinks and give us the energy to work, think and play.
8. Less stress. Exercise results in changes to the stress-regulating parts of the brain, which can improve your mood and decrease your feelings of anxiety and stress.
9. Sleep. Physical activity can help you fall asleep faster and get deeper sleep, which is important for maintaining day-to-day energy.

Give Up the Excuses

It’s easy to come up with excuses and reasons to not exercise. But to reap the benefits of exercise, you must be consistent and hold yourself accountable. Find solutions to your excuses, so you can reach your fitness goals.

1. I can’t afford a gym. Gym memberships vary in price and aren’t affordable for everyone. Try taking walks around your neighborhood, finding free exercise videos or downloading an exercise app.
2. I don’t know how to start. Being an exercise beginner or returner can be overwhelming and intimidating. If your budget allows, check out your local YMCA. They have staff dedicated to helping members learn how to use the equipment and get started. You can also try one of our affordable group fitness classes for beginners.
3. I don’t see results or changes fast enough. Toned muscles and weight loss won’t happen overnight. You will feel the results before you see them. It can take up to 12 weeks of consistent exercise before you start seeing major changes.
4. I’m tired. While exercising might make your muscles tired, it can help you feel more energized. Work past that tired feeling by exercising with a friend or during your most energetic time of the day.
5. I’m too busy. In today’s fast-paced world, finding extra time to get moving can be hard. That’s why it’s important to schedule your exercise. Make it a priority and squeeze it in when you can. Try breaking up exercise into three 10-minute segments throughout the day. Add movement to your daily activities, like stretching while watching TV, taking the stairs at work or taking a brisk walk first thing in the morning.
6. I’m too old or out of shape. When an activity is foreign or uncomfortable, it’s natural to want to avoid it. But it’s never too early or too late to adopt a healthy lifestyle. Getting started is sometimes the hardest part, so start small and gradually add time to your exercise routine.
7. It’s not fun. It’s important to find an exercise method that works for your fitness level and that you can look forward to. Try switching up your exercise routine every few weeks or months to avoid falling into a rut.

Find a Meritas Health doctor who can help you figure out what type of exercise might work for you. Our fitness classes and events are a great way to get moving.

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Casey Quintanilla

Casey is the Executive Wellness Program Administrator for Meritas Health Occupational Health & Wellness. She has a bachelor's degree in Marketing and Public Relations and a Master's degree in Applied Health Science from Northwest Missouri State University. According to Casey, putting her two degrees together yields the most perfect career in the world - marketing all aspects of health and wellness to encourage employees to live healthier, happier lives by maximizing the potential everyone has inside them.